How do you guys feel about weight gainer supplements as far as getting some easy extra calories in. The reason I ask is because the last time I used them I was in college 10 yrs ago and they were filled with nothing more than sugars. I gained alot of fat instead of quality muscle. Due to the job I have now, I am constantly meeting with clients but I do manage to eat at least 7 meals per day, I just don’t have enough time to prepare 7 calorie rich meals.
I.E, 7am protein shake, 5 eggs, wheat bagel w/ jelly
9am protein shake & 1 cup oatmeal
11.30am 2 cans tuna & 1 cup brown rice
2.00pm 2 cans tuna & 1 cup brown rice
4pm pre wrkt protein shake & 1/2 cup oatmeal
6.30pm after wrkt protein shake, honey &
wheat bagel w/ nat jelly
8pm chicken breast & sweet potatoe
10pm protein shake
As you can see, I definitely need to add some extra calories. Need some help and suggestions guys
I use a 600 calorie shake with a fair amount of simple carbs as a pwo shake. I have a really fast metabolism and don’t put on fat easily. I still wont use a sugary shake anytime but after a work out though.
You’re probably better off finding a recipe for a calorically dense shake using better ingredients; oats, nat penut butter, oil, berries, whey…
[quote]redbull250 wrote:
How do you guys feel about weight gainer supplements as far as getting some easy extra calories in. The reason I ask is because the last time I used them I was in college 10 yrs ago and they were filled with nothing more than sugars. I gained alot of fat instead of quality muscle. Due to the job I have now, I am constantly meeting with clients but I do manage to eat at least 7 meals per day, I just don’t have enough time to prepare 7 calorie rich meals.
I.E, 7am protein shake, 5 eggs, wheat bagel w/ jelly
9am protein shake & 1 cup oatmeal
11.30am 2 cans tuna & 1 cup brown rice
2.00pm 2 cans tuna & 1 cup brown rice
4pm pre wrkt protein shake & 1/2 cup oatmeal
6.30pm after wrkt protein shake, honey &
wheat bagel w/ nat jelly
8pm chicken breast & sweet potatoe
10pm protein shake
As you can see, I definitely need to add some extra calories. Need some help and suggestions guys
[/quote]
That’s not exactly a weightgainers diet you’re eating there. As far as the weight gainer supplements, just use regular whey powder and add your own calories: nuts, yogurt, flax seed, milk, fruits, coconut milk, etc. there are tons of ways to spike up a protein shake with extra healthy calories. The ones I listed are some of my personal favorites but you can pretty much use just about anything that will fit in a blender.
Stay away from the commercial weight-gainers. Most are composed of shitloads of maltodextrin or some other type of simple carbohydrate.
IMO, the diet you’ve outlined is going to lead to significant scale weight, with way too much of it being fat. WAY too many carbs and sugars unless you plan on a half hour of cardio 5x/week. You simply need to find the minimum number of calories to gain maximal lean mass, minimal fat accumulation all the while taking your lifestyle and workout frequency and intensity into consideration.
Once you find your maintenance caloric requirements, I’d cautiously add 300-500 kcal/day and go from there. Pay attention to how you feel, keep track of girths as well as scale weight. This will tell you if your macronutrient breakdown is out of whack, i.e. too many carbs, etc.
Start with the “old standy” of 1 gr protein/lb of bodyweight and the remainder of your calories split evenly betw carbs and fats.
Example: say you need 3000cal total and you weigh 200lbs.
200g protein= 800 cal.
275g carbs= 1100 cal.
122g fats= 1098 cal.
Total= 2998 cal.
Just a suggested starting point. Good luck.
Thanks for all the responses guys. I def like my current diet but I always like to hear other recommendations which help with variety and adding more quality cals.
I have had a lot of bad advice in the past…I was taught a long time ago and when i began to seriously bodybuild that i should follow the “Eat, Eat, Eat phylosophy” does’nt matter what you eat, just get those calories in. This was the method behind a 300 lb bodybuilder friend of mine. Does’nt exactly work like that.